Black beans, cooked from dry
Low GI
GL 12 per cup (172 g) · GL 7 per 100 g
- Low glycemic index/load
- Moderate carbohydrate load
Black beans, cooked from dry has a glycemic index of 30, the same as plain Black beans (30). One cup (172 g) adds a glycemic load of 12.
Updated Jul 4, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 2 per 100 g They offer a significantly lower carbohydrate load, making them even more stable for blood sugar management.
Lupini beans mix - GL 3 per 100 g They have fewer net carbs than standard black beans, providing better glycemic control.
Black soybean flour (whole) - GL 6 per 100 g The sprouting process reduces anti-nutrients and further lowers the glycemic impact compared to standard cooked legumes.
Sprouted chickpeas
Forms of Black beans
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Black beans, cooked from dry is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 tablespoon | 11 g | 0.8 |
| 1 serving (approx. 3/4 cup) | 130 g | 9.1 |
| 1 cup | 172 g | 12 |
Nutrition Facts (per 100g)
per 100g
| Calories | 132 kcal |
| Carbohydrates | 23.7 g |
| Sugars (Total) | 0.3 g |
| Natural | 0.3 g |
| Added | 0 g |
| Fiber | 8.7 g |
| Soluble | 2.61 g |
| Insoluble | 6.09 g |
| Protein | 8.9 g |
| Fat | 0.5 g |
| Saturated | 0.1 g |
| Unsaturated | 0.3 g |
| Sodium | 1 mg |
Processing Level
Why this score?
- Low glycemic index/load
- Excellent fiber-to-protein ratio
- Moderate carbohydrate load
- Anti-nutrients like lectins/phytates
Allergens
No EU-14 allergen listed
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Black beans, cooked from dry?
Black beans, cooked from dry has a glycemic index of 30 (Low). One cup (172 g) has a glycemic load of 12; per 100 g the glycemic load is 7.
Is Black beans, cooked from dry good for people with insulin resistance?
Black beans, cooked from dry has a low glycemic index (30), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Black beans has the lowest glycemic load?
Black beans, cooked from dry has the lowest glycemic load of all forms of Black beans in this database (7 per 100 g).
Check Black beans, cooked from dry in the Logi app, with your portion.
